CrossFit:
A.) DB Bench Press (5 x 10)
SUPERSET with;
DB Bent Over Rows (5 x 10 each arm)
– Rest 2min. Between Sets
– 20min. Window.
– Shoot for 4-5 Sets.
*starting at 60% effort and climbing in weight on both movements.
B.) 15min. to get as far as possible…
10-20-30-40
American KB Swings 53/35
Pull-Ups
if you finish… immediately into AMRAP:
6 Burpees
30 Double Unders
ADV 3-4-5-6-7 Muscle Ups instead of pull-ups
Score is JUST the rounds and reps of the burpees and dubs.
Cool Down:
Easy 500m Row
Sweat:
A.) 35min. AMRAP:
14 Cal Assault Bike
14 Pull-Ups
14 American KB Swings (53/35lb.)
14 Cal Row
14 H.R. Push-Ups
14 Sit-Ups
… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1.
*I’ve done a few of these in the past with different movements. This one was unfinish-able at 15 down. Let’s see if anyone can finish starting at 14.
*If you make it all the way to 1 then start going back up. So you go to 2s and then 3s and so on… Just incase you get there 😉
*Ladies — Start at 13 to even out the calories 🙂